Straight out 1500yd swim. The goal for this was to finish it at a faster pace than I started. I've very rarely negative split a fairly long swim.

I split my watch every 500...
0849 - 849
1723 - 834
2535 - 812

Plus, my second half was faster than my first. 13 minutes for the first half, and 1235 for the second.

Chest/Bi's/Tri's - Strength and Size

Incline DB flyes - 3 sets of 12 reps (2x25#)

Incline DB press -
6/12, 5/10, 4/8 (2x60#/2x35#)
12/6, 10/5, 8/4 (2x30#/2x55#)

Machine press -
6/12, 5/10, 4/8 (120#/65#)
12/6, 10/5, 8/4 (65#/120#)

Preacher hammer curl - 3 sets, 12 reps (2x20#)

Barbell curl -
6/12, 5/10, 4/8 (70#/40#)
12/6, 10/5, 8/4 (40#/70#)

Rope pressdown - 3 sets, 12 reps (80#)

Wide grip reverse pressdown -
6/12, 5/10, 4/8 (130#/90#)
12/6, 10/5, 8/4 (90#/130#)

Sweaty workout today!! But that's good, I feel like I built some muscle today!

Part of the mother of all failed workouts. Logistics were just not right. We were supposed to be doing descending bricks but there was no place to put the bikes in between. It would be pointless to take 5 to 7 minutes to put the bikes up when the whole premise of the workout was to switch between biking and running as quickly as possible. So we just put the bikes up and ran for 15 minutes after the 30 minute bike. GRRR...I hate when things don't work like I want.

By the way, this includes all the stopping and starting and waiting for cars at intersections. I had no regular stopwatch, I just watched the clock.

No motivation since we were both kinda bummed about the workout.

The trip from the parking lot to the beach. Up and over the Memorial Bridge...nice climb!!

The trip back from the beach to the car. Another trip over the bridge. I like to climb.

HAPPY EASTER!

0905 - Needed the extra sleep last night for sure.  Today we have a big workout on the schedule.  A combination of bike/run bricks.  We'll see how it works out...I hope my feet are in good enough shape to run!

Back/Shoulders/Traps - Strength and Endurance

Lat Pulldowns - 3 sets, 8-12 reps (100, 115, 130#)

Pullups - 8

One Arm Mid-row on BOSU -
12/24, 10/20, 8/16 (80#/40#)
24/12, 20/10, 16/8 (40#/70#, 50#/80#, 60#/90#)

Low Row -
6/12, 10/5 (270#/180#)

Triple Shoulder (Lateral Raise, Front Raise, Upright Row) on BOSU -
3 sets of 12, 2x10#

Lateral Raise Machine -
12/24, 10/20, 8/16 (40#/20#)
24/12 (20#/40#)

Dumbbell Shrugs -
12/24, 10/20, 8/16 (2x70#/2x35#)
24/12, 20/10, 16/8 (2x35#/2x70#)

OK, Umstead results are FINALLY up!! 
I was 7th out of 35 in my Age Group (M30-39...they are ten-year age groups) and I was 24th overall out of 248.  I'm good with these stats but I think I can do better.

Just a short day at work today.  I have lots of catching up to do.  Bill paying, schedule making, car repairing, etc.  I'm debating getting my brakes and suspension done NOW, as opposed to when I get the last of the credit cards paid off.  I really need front brakes and front suspension.

Legs/Abs - Strength and Endurance

Leg Extension - 3 sets of 12 (90#)

Seated Leg Curl - 3 sets of 12 (90#)

Leg Extension -
12/24, 10/20, 8/16 (110#/50#)
24/12 (50#/110#)

Prone Leg Curl -
12/24, 10/20, 8/16 (90#/40#)
24/12 (40#/90#)

Double Crunch Machine - 4 sets of 50 (20#)

Seated Calf Raises -
12/24, 10/20, 8/16 (70#/45#)
24/12 (45#/70#)

Intervals on Stairmaster...
3 min warmup
1 min fast, 1 min slow x 8
1 min cooldown

My first spin class at Laaaa Fitness! Fun! Supersweatfest!

Chest/Bi's/Tri's - Strength and Endurance

Fitball flyes - 2 sets, 10-12 reps (2x15#/2x20#)

Dumbbell flat press with leg lift -
12/24, 10/20, 8/16 (2x40#/2x20#)
24/12, 20/10, 16/8 (2x20#/2x40#)

Machine incline press -
12/24, 10/20, 8/16 (90#/45#)
24/12, 20/10, 16/8 (45#/90#)

Incline seated curl - 2 sets, 10 reps each (2x15#)

Standing DB curl -
12/24, 10/20, 8/16 (2x20#/2x10#)
24/12, 20/10, 16/8 (2x10#/2x20#)

Rope pressdown - 3 sets, 8-12 reps (40-50-60#)

Lying straightline extension with leg lift -
12/24, 10/20, 8/16 (2x20#/2x10#)

Widegrip reverse pressdown -
24/12, 20/10, 16/8 (80#/40#)

This was the lighter version of Monday's workout. Wow...it HUUUUUURT!!! 24 reps is INSANE!! I finally sweated enough to resemble the workouts Victor and I were doing before I took my lifting hiatus before the 100.

Stairmaster was the cooldown after my weight training.

Today was busy!  Almost no break whatsoever, other than my lunch hour, which I spent working out.  I was happy to get spinning class done though, been looking forward to that!

Total estimate...I ran in a sand parking lot before boot camp...basically from my car to the restrooms building and back. My knee didn't exactly like me for that.

Back/Shoulders/Traps

Lat Pulldowns - 3 sets, 8-12 reps (110, 120, 130#)

Seated midrow -
Heavy/light - 6/12, 5/10, 4/8 (135#/60#)
Light/heavy - 12/6, 10/5, 8/4 (60#/135#)

Prone bench dumbbell row -
H/L - 6/12, 5/10, 4/8 (2x35#, 2x15#)
L/H - 12/6, 10/5, 8/4 (2x15#/2x35#)

Lateral raises on Bosu - 3 sets, 8-12 reps (2x10, 15, 20#)

Overhead press -
H/L - 6/12, 5/10, 4/8 (120#/50#)
L/H - 12/6, 10/5, 8/4 (50#/120#)

Shrugs -
H/L - 6/12, 5/10, 4/8 (200#/100#)
L/H - 12/6, 10/5, 8/4 (100#/200#)

10 pullups

This is a new program I'm trying out. I'm not totally thrilled with it yet, but I'm gonna give it 4 weeks to see where it gets me. We'll see what happens.

I feel much better today.  Still some minor edema in my right foot.  A little soreness in the knees.  But that my friends, is it.  No lasting damage, no chronic fatigue or pain.  YAY!!!  Jeez, maybe I didn't work hard enough.  :)

Umstead Race Report is done!!